译||减掉赘肉真正需要做些什么(下）

译||十一安
原文来源

-01-Manage your emotions
管理你的情绪

Emotions can ruin your day, and subsequently any healthy progress you've made, Teeter warns. One bad day at work can lead to binge eating and drinking in front of the TV instead of preparing a nourishing meal and hitting the gym. When you're feeling bad, Teeter recommends paying attention to why you feel that way so you can comfort yourself in a more productive way, instead of stuffing yourself full of food until you can't
move.
一天之计在于好情绪，不好的情绪会毁了你的一天，也会接着毁了你所做的健身进程,Teeter警告道。一个糟糕的工作日会导致看着电视暴饮暴食，而不是准备份营养餐然后去健身房。当你感觉糟糕时，Teeter建议先将注意力集中在为什么自己会有那样的感受，这样自己才能更高效地安慰自己，而不是硬塞食物直到无法动弹。

-02-Focus on feeling better, rather than what you see in the mirror
自己的感觉比镜中看到的自己更重要

Sometimes "looking good in a bathing suit" isn't a big enough goal, at least not if you want to keep the weight
off for longer than the warm summer months. "It's important to establish the reason why you want to get
healthy. Maybe it's for your kids or grandkids," Byers suggests. "Maybe you want to get healthy so you can
have a family. No matter where you are in your journey, I encourage you to think about your personal 'why'
and post it on a vision board where you can see it every day."
有时候“穿着泳衣好看”并非足够大的目标，如果你想要的不仅是炎炎夏日短期的减重而是更长期的减肥的话，那这个目标就不算是大目标。健身的原因更重要。也许是为了自己的孩子或是孙子，Byers建议道。也许你是想健身，这样你就可以建立个家庭。无论你身在旅途路上的哪里，我建议你想一想你健身的原因，并把这个原因放在自己每天都可以看到的地方。

-03-Track your progress with pictures
拍照记录自己的进程

While it's important to focus on how you feel over how you look, Byers also suggests taking pictures every
week so you can visually track your progress. On a day-to-day basis, you might not notice the changes that a
photo will capture. "The scale can be misleading -- it doesn't know if you're replacing fat with muscle," notes
Byers. "The more muscle you have, the more toned you look as long as your nutrition is on point."
与其关注自己看起来怎么样，自我的感觉更为重要，Byers也建议每周拍照，这样就能追踪自己的进程。在一天一天的基础上，你所拍的照片可能无法捕获到自身的改变。体重计也会误导，体重计不知道你的肌肉是否在替代脂肪，Byers点明道。你有越多的肌肉的话，只要你摄入足够的营养，你就越好看。

-04-Don't eat or drink anything handed to you through a window
不吃从窗口递送过来的饮料食物

Yes, even coffee. Get up and go inside to get your coffee if you want it that bad, Marie suggests. Better yet, go
someplace where you can control how much sugar and cream goes into it.
没错，即使是咖啡。如果你十分想要咖啡的话，就起身走进去自己拿。Marie建议道。更好的是，去可以自己控制多少甜度多少奶精的地方买咖啡。

-05-Step outside your comfort zone
踏出自己的舒适圈

Embrace uncertainty, especially if you consider yourself a perfectionist. "Things will not always go your way,
no matter how prepared you think you are," Teeter says. "Many folks throw in the towel after just one
setback. But if you condition yourself to expect and embrace [setbacks], you'll be far happier with yourself
and the progress you're making -- even during the difficult times."
拥抱不确定性，尤其是你认为自己是完美主义者的话。无论你认为自己准备得多充分，总是无法万事尽如人意。Teeter说道。很多人稍微遇到一个挫折就认输。但是如果你限制自己去预料和拥抱挫折的话，即使是困难的时期里你也会更加开心。

-06-Eat a lean protein and complex carb during each meal
饭后吃精蛋白和合成碳水化合物

For Byers, that meant lots of grilled chicken with sweet potatoes, grilled zucchini with asparagus, and meal-
replacement shakes. "One of my favorite meals is scrambled egg whites with hash browns and green salsa
mixed together," she says. "Another favorite is extra-lean turkey tacos on corn tortillas and avocado slices, plus salsa."
对于Byers来说，精蛋白和碳水化合物就意味着是带有甜马铃薯的烤鸡，带有芦笋的烤西葫芦和奶昔。我最喜欢的餐食之一就是蛋白和土豆煎饼和绿色沙拉等混合在一起。Byers说道。最喜欢的另一道菜是在墨西哥玉米粉圆饼上放火鸡精瘦肉和炸玉米和鳄梨片，加上萨尔萨辣酱。

-07-Start today
从今天开始

The sooner you start, the sooner you'll see results: "There will always be reasons to start tomorrow, or wait
until your busy season is over," Lehman adds. "Fight through your excuses and do something right now."
你越快开始运动就能越快看到效果。永远有理由让你明天再开始，或者是等到你繁忙的理由用尽。Lehman补充道。先解决你的理由并马上做点什么。

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我是十一安，以上翻译如有错误，欢迎指出，共同学习讨论。

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